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Healthy Diet For Breastfeeding Moms


Breast Milk is one of the healthiest and the best food for your newborn baby. You may want to hurry and lose all that extra pounds that you accumulated during pregnancy, but eating a healthy diet that not only contains nutrients but also boosts your energy is much needed. As a mom of an infant, you will need all that nutrients so that you can keep the energy levels and care for your baby. Also, for a breastfeeding mom, it is essential that the quality of milk is right and that can happen only when you eat the right food. It is not just right for the wellbeing of your child but also for your energy storage. To get those nutrients for your baby and yourself, you should include food in the meal plan that will help you achieve it.

Fruits and vegetables:
It is critical that you incorporate plenty of fruits and vegetables into your diet as they contain fibers, vitamins, minerals, protein and many anti-oxidants. By consuming such food, you are less likely to suffer from lifestyle-related diseases like heart attack, diabetes, obesity, etc.
Ensure that there is a lot of variety so that you get the whole range of nutrients, vitamins, and minerals needed for your body.
While snacking opt for raw vegetables and fruits which are fresh rather than indulging in food which is high in sugar and fat.
Do not overcook vegetables as this can mean the loss of nutrients.

Whole foods:
Whole grains help you to get the needed nutrition for children and adults alike. As a breastfeeding mom, it is thus crucial that you consume unprocessed food as this would mean you are consuming a less high-sugar diet which can lead to weight gain. By consuming the below food, you will feel not only active and energetic but also not put on excess weight.
Choose a combination of different types of grains like rice, wheat, maize, etc.
You should also include complex carbs into your diet like potato, yam, etc.
Meat, eggs, plenty of milk and milk products like cheese and yogurt should be part of your food plan.
Legumes like beans, lentils are an excellent source of protein and hence should be eaten at least once in a day.

Fats and oils: Consuming fats in moderate quantity is vital for your body as they are the source of energy but having it in excess can lead to fat accumulation and lead to various health issues. Trans Fat is a primary culprit as it contributes to cardiovascular diseases and these are present in processed foods and hence should be avoided.
Use vegetable oil like olive oil, sunflower oil, mustard, oil, etc. which are unsaturated instead of saturated fats like butter, ghee, etc.
Consume white meat like poultry and fish instead of red meat.
While consuming milk and milk products opt for low fat.
Fried, baked or processed food contains trans-fat and hence should be avoided.

Finally, when preparing food, you should not add contents that are rich in sodium like soy or fish sauce and also limit the quantity of salt and sugar in your diet. Avoid drinking sugary beverages and juices, instead, choose fresh fruits and raw vegetables.

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